Ingredients
1 cup pearl barley
6 cups vegetable stock (low salt)
light vegetable oil cooking spray
1 cup onion, chopped (1 medium onion)
1 1/2 cups chopped carrots (2-3 carrots)
1 cup dried lentils
1 bay leaf
1/2 teaspoon fresh ginger, grated
1 tablespoon dried basil
1 tablespoon dried thyme
1 tablespoon dried oregano
3 cups low-sodium V8 vegetable juice
1 cup zucchini, chopped (1 small zucchini)
1 cup red bell pepper, chopped (1 medium pepper)
1 tablespoon jalapeno pepper, chopped (1 small pepper)
1 cup celery, chopped (2 medium stalks)
1 (14 1/2 ounce) can fire roasted chopped tomatoes (undrained)
2 cups mushrooms, chopped
6 garlic cloves, peeled and minced
2 tablespoons reduced sodium soy sauce
1/2 cup fresh parsley, chopped
Tabasco sauce or hot sauce
Preparation
6 garlic cloves, peeled and minced 2 tablespoons reduced sodium soy sauce 1/2 cup fresh parsley, chopped Tabasco sauce or hot sauce
Directions:
1
Combine the barley and 4 cups of stock in a medium saucepan and boil over medium heat for 5 minutes. Reduce the heat to low and simmer for 30 minutes, then remove the pan fro the heat and set aside.
2
Put a heavy stockpot over medium heat for about a minute then spray it with the vegetable oil. Add the onions and carrots and saute for 3 minutes.
3
Stir in the lentils, bay leaf, ginger, dried herbs and remaining 2 cups of stock. Bring the mix to a boil then cover and reduce the heat to low. Simmer for about 20 minutes or until the lentils are tender.
4
Add in the vegetable juice, zucchini, peppers, celery and tomatoes. Cook over low heat until the vegetables are tender, about 10 minutes.
5
Pour in the barley with its cooking liquid, the mushrooms, garlic and soy sauce. Cook a further 10 minutes then stir in the chopped parsley and as much hot sauce as you like.
6
Remove from heat and let cool.
7
When cool, divide among 6 freezer-safe containers and freeze.
8
To reconstitute, take a serving out of the freezer and slip into a glass or ceramic bowl, defrost and reheat in the microwave
